Are pecans good for you? Pecans are a healthy snack because they contain good healthy fats, fiber, and protein.
The nutrient contents of on once of pecans is the following:
- Calories- 196
- Protein- 2.5 grams
- Fat- 20.5 grams
- Carbs- 4 grams
- Fiber- 2.7 grams
- Copper- 38% of the Daily Value
- Thiamine- 16% of the Daily Value
- Zinc- 12% of the Daily Value
- Magnesium- 8% of the Daily Value
- Phosphorus- 6% of the Daily Value
- Iron- 4% of the Daily Value
Are pecans good for you? iStock-photo credit: Say-Cheese
Improve Blood Cholesterol Levels
Pecan contains good healthy fat such as monounsaturated fats and this type of fat may help improve healthy fat. There was a study in 204 people that had coronary heart disease and they had 1 ounce of pecans daily for 12 weeks. The result of that study improved the total blood cholesterol levels.
Improve Cognitive Function
Eating pecans and nuts has been linked to improve brain cognitive function. A research study was done on over 15,000 women that lasted over 40 years. And the study revealed that there was improved long term cognition. One of the reasons for this is monounsaturated fatty acids have been linked to decreased mental decline and reduced inflammation.
Some of the negative downsides to eating pecans is that it is high in calories. One ounce of pecans is about 200 calories which is high. So, you want to be mindful of how many you consume, especially if you are trying to lose weight.
Improve Blood Sugar Levels
Research studies show that the fiber in pecans can help blood sugar levels. A review of about 12 studies shows that adding tree nuts to your diet could help lower your A1C levels. A1C levels are a measure of your blood sugar control.
The Bottom Line is pecans have a of positive health benefits such as improved cognitive brain function, improved blood sugar levels and a healthy heart.
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References
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- Campos VP, Portal VL, Markoski MM, Quadros AS, Bersch-Ferreira ÂC, Garavaglia J, Marcadenti A. Effects of a healthy diet enriched or not with pecan nuts or extra-virgin olive oil on the lipid profile of patients with stable coronary artery disease: a randomised clinical trial. J Hum Nutr Diet. 2020 Jun;33(3):439-450. doi: 10.1111/jhn.12727. Epub 2019 Dec 19. PMID: 31856379.
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